The walk itself can also fight depression, according to a notable University of Edinburgh meta-analysis of 25 studies.

If motivation lags during the workday, take another quick stroll.

2. You have no energy.“Depression typically leads to overwhelming fatigue,” says Stephen Ilardi, PhD, associate professor of clinical psychology at the University of Kansas and author of The Depression Cure(Da Capo Publishing).

It’s the same way you feel with a bad case of flu, he adds. “There’s a sense that you can’t even come close to doing what you could before.”

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One reason for fatigue: You aren’t getting enough snooze time, which can exacerbate the blues.

Sleep-deprived teens were three times more likely to be depressed than their well-rested classmates, according to a 2010 Robert Wood Johnson Medical School study.

When you’re depressed, it’s hard just getting out of bed. Keeping up with your boss’s demands? Almost impossible. But there are ways to stay sharp at work. Check out our experts’ smart strategies...

3. You can’t finish tasks.
Depression slows the brain’s processing speed – your ability to quickly understand information and act on it, according to researchers at the University of Texas Southwestern University.

“At the end of the day, you may feel as if you didn’t get [anything] done,” Bennett says.

Depression Rx:Forget about multi-tasking. Instead, focus on one task at a time, and try to tune out everything else.

That’s harder than it sounds, but Bennett says you can talk yourself into concentrating on the task at hand, even while co-workers are making demands and emails interrupt.

“When an email pops up as you’re doing paperwork, say to yourself: ‘I’m filling out this form right now. I will complete it, press send, and put it in its file.’ And then I will focus on the next task,’” she advises.

More refocusing techniques:

“Bring a natural object, such as a flower, to the office,” suggests sleep expert Matthew Edlund, MD, author of The Power of Rest(HarperOne). When concentration flags, “take 30 seconds to focus on that object,” he says.

Can’t sit still? Play a favorite upbeat song in your head or iPod and then take a walk outside, moving to the beat. Not only are you meditating on the tune, you’re also relieving stress with the movement.

When you’re depressed, it’s hard just getting out of bed. Keeping up with your boss’s demands? Almost impossible. But there are ways to stay sharp at work. Check out our experts’ smart strategies...

4. You put off important tasks.Depressed people are champion procrastinators.

One reason is “you may think [the result] won’t be good enough, so you put it off,” says psychologist Elizabeth Lombardo, PhD, author of A Happy You(Morgan James Publishing).

Plus, other people will probably smile back and that too can brighten your day.

When you’re depressed, it’s hard just getting out of bed. Keeping up with your boss’s demands? Almost impossible. But there are ways to stay sharp at work. Check out our experts’ smart strategies...

7. You don’t want to tell your boss that you’re depressed.People in some jobs – airline pilots, for example – must report depression treatment to a supervisor.

For many workers, though, what to share and with whom is a personal decision. Even though there’s much less stigma attached to mental health treatment today than in the past, it still exists in some workplaces.

You may have a practical reason to tell your boss, for example, if you want a temporary adjustment in responsibilities or time off.

But before you tell your supervisor, learn how much you must legally share and your employer’s confidentiality policy. Resources include: your employee assistance program (EAP), human resources (HR) department, state licensing board or the U.S. Department of Labor’s Job Accommodation Network. Learn more at the JAN website.

Depression Rx: If you’re unsure of your supervisor’s reaction, test it with a general comment, suggests psychiatrist Michael Banov, MD, author of Taking Antidepressants(Sunrise River Press).

For example, say “I read an interesting article that said up to a quarter of women will suffer from depression at some point.” Then gauge your boss’s response.

“If you get a negative reaction – such as ‘those women are so weak’ or ‘they’re just making excuses’” – this person may not be supportive, says Dr. Banov.

When you’re depressed, it’s hard just getting out of bed. Keeping up with your boss’s demands? Almost impossible. But there are ways to stay sharp at work. Check out our experts’ smart strategies...

Depression Rx: If you’re on an antidepressant, ask your doctor about when to take it. Tricyclics are best after work and bupropion early in the day, says Dr. Banov.

Also, look for a therapist who schedules appointments before or after work hours and on weekends.

If depression substantially limits your ability to function at work, you may be protected under the Americans with Disabilities Act (ADA) against workplace discrimination, says Cathleen Bolek, an attorney in Cleveland, Ohio, who focuses on employment law. But for that protection to kick in, you have to be able to show that your employer knew about your depression.

“If you’re concerned that your employer or supervisor may be treating you differently because of depression, the best thing to do is notify them of the depression so that you can show they were aware of it,” Bolek says.

Under the ADA, you may also be entitled to request reasonable adjustments at work that allow you to perform essential job tasks.

For example, “if depression makes you a slow starter in the morning, you might request an adjusted work schedule that starts later in the day,” Bolek says.

When you’re depressed, it’s hard just getting out of bed. Keeping up with your boss’s demands? Almost impossible. But there are ways to stay sharp at work. Check out our experts’ smart strategies...

These strategies, along with professional treatment, can help you handle your illness and job demands more effectively. In the long run, you – and your career – “may come out of a depression better than you went into it,” Bennett says.

Consult your doctor if you think you’re experiencing depression.

Linda Wasmer Andrews is a freelance writer who specializes in health and psychology. She’s author or coauthor of four books about depression, including Encyclopedia of Depression(Greenwood) and Monochrome Days(Oxford University Press).

How Much Do You Know About Depression?Depression is an extremely disabling disorder. Despite all the progress in diagnosing and treating this disease, many people still are in the dark when it comes to understanding depression. How much do you really know? Take this depression quiz and see how well you know fact from fiction.

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